All classes and Private Coaching Students (except for 3:30p CrossFit Kids) meet at Sliders Beach access!Warm Up:
10 Inchworm Steps
10 Abdominal Jacknifes
10 - 5 Count Bodybuilders
100m Low Run
(3 rounds)
Skill:
Cartwheel - showcase your skills
WOD:
50m Thruster Launch - m=45-95 / w=25-75
10 Spider Jumps
10 Standing long jumps
100 Jump Ropes
3, 4, or 5 rounds
7 comments:
5 rounds, 95# bar 19:36
3 rounds 18:55
next time PWO floaties!
Hate to miss working out at the beach!!!
Had to work early this a.m. Sounds like the WOD was a good one.
Tina
...mid -day relief...got a Recoverite. Man....it is warming up for Hank at noon and the 6pm crowd!!!
Did 6 rounds of "Mary".
5 HSPU
10 one legged squats
15 pullups
all pullups an attempt at the butterfly kip
Note to self: "bring lots of cool water in a lunch cooler next time...don't share with anyone!"
:-)
Owen- 630am- 5 rounds/85#(I think)/20:00
Alyson- 930am- 4 rounds/55#/18:28
Great time- kids boogie boarding, me killing myself- nothing like a good beach workout!
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